News:

Good day, denizens of OC.net! Per our tradition, the forum will shut down for Clean Monday, beginning around 9pm Sunday evening (2/18) and ending around 9pm Monday evening (2/19). In the spirit of the coming Forgiveness Sunday, I ask you to forgive me for the sins I have committed against you. At the end of Great and Holy Week, the Forum will also shut down for Holy Friday and Holy Saturday (times TBA).

Author
Topic: Weight Lifting (Read 49846 times)

These days I am no longer into carrying excessive mass or going for single rep lifts. Today, at 6'4" I will maintain pretty lean at 210 to 220 lbs., occasionally slipping up to around 230 lbs. I usually lift M, W, F. Most of the time,I keep my upper body lifts in the 8-12 reps range. Sometimes for short periods I will drop in the 5-8 range to appease my desire for some heavier weights. I typically use a range of 12-15 reps for most lower body exercises and sometimes drop in the 8-12 range. I generally keep my rest periods between sets short. Every now and then I will do 6 weeks of German Volume training for a change of pace. In about 45 yrs of training I have been fortunate to not not have many injuries and genrally stay away from ballistic lift movements. I am recently coming off a rotator cuff injury (that wasn't caused by lifting}. This has been the most limiting injury I have had in my 45 yrs of lifting. I am about back to normal and I am handling pretty close to my old workout poundages.

I usually do cardio work on T, Th, Sa. I stretch for about 1/2 hr everyday.

Even if we have thousands of acts of great virtue to our credit, our confidence in being heard must be based on God's mercy and His love for men. Even if we stand at the very summit of virtue, it is by mercy that we shall be saved.

Have been the same weight -my personal target weight- for about 30 years, 200lbs/ 6'2"[1] -varying only about 2.5lbs in either direction aiming for slightly bigger "Bruce Lee" rather than "Arnold," and have done essentially the same routine all my years of training, e.g. I usually do 10-reps of 210-220lb lat pulldowns,10-reps of *wide* flys with two 95s followed as fast as I can possibly grab them ("super-sets") by wider flies (bringing the weight backwards all the way to the ground with arms completely straight -i.e. like a cross) with 25s -not so much weight, but right after the 95s with no rest between will burn.

(like this, but *all the way* down backwards to the floor! -I do everything with as hyper-extended as possible range of motion, almost combining weight lifting with a sort of "weight stretching")

I have never done bench press, just superset flys! (and cable crossovers/110lbs per side, and machines). and I also don't do squats, though I do machine presses and wide lunges (back and forth across the gym), the latter with 135lbs down to about 110lbs, and various other leg exercises, shoulder press, triceps, dips, & etc. I try never to miss more than one day without working out (but usually do something most every day). As mentioned elsewhere I use the SunWarrior Vegan Protein but other than that eat pretty much whatever, except I rarely eat anything with much sugar at all.

Tip: most important over the long haul is what you do at least every other day or so over decades, not what you do on a binge or burst of activity that is not sustained (e.g. "New Year's Resolutions")._________[1]oddly enough I discovered at the doctor's office a few years ago that I had grown an inch taller; most of my adult life I was 6'1"!

Only pray for me, that God would give me both inward and outward strength, that I may not only speak, but truly will; and that I may not merely be called a Christian, but really be found to be one. St.Ignatius of Antioch.Epistle to the Romans.

Only pray for me, that God would give me both inward and outward strength, that I may not only speak, but truly will; and that I may not merely be called a Christian, but really be found to be one. St.Ignatius of Antioch.Epistle to the Romans.

It hurts me on a special place to see pretty girls all muscled up. What a waste.

you said it.

Logged

To God be the Glory in all things! Amen!

Only pray for me, that God would give me both inward and outward strength, that I may not only speak, but truly will; and that I may not merely be called a Christian, but really be found to be one. St.Ignatius of Antioch.Epistle to the Romans.

Except the one I showed has very little muscle; she's a bikini competitor

she is not as bad as others who are...difficult to comprehend at least to me... but I happen to think soft is beautiful on a woman, just a personal preference.

Logged

To God be the Glory in all things! Amen!

Only pray for me, that God would give me both inward and outward strength, that I may not only speak, but truly will; and that I may not merely be called a Christian, but really be found to be one. St.Ignatius of Antioch.Epistle to the Romans.